Side Lying Clam Exercise Guide
Exercise Profile
- Target
- Gluteus Medius
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Medius
- Secondary Muscles
- Tensor Fasciae Latae
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Clam Shell
How to: Side Lying Clam
- Lie on your side with your legs stacked and knees bent at a 90-degree angle.
- Keep your feet together and lift your top knee while keeping your feet in contact.
- Lower your knee back down slowly to complete one repetition.
- Repeat for the desired number of repetitions before switching sides.
Common Mistakes
- Not fully engaging the glutes during the lift.
- Allowing the hips to roll back instead of keeping them stacked.
- Using momentum instead of muscle control.
Modifications
- Perform the exercise with a resistance band for added difficulty.
- Support your head with a cushion for added comfort.
Tips
- Keep your feet together as you lift your top knee.
- Focus on controlling the movement, rather than lifting too high.
- Engage your core throughout the exercise to maintain stability.
Side Lying Clam Alternatives
Tags
hips
strength
glutes
fitness
stability
bodyweight